Ukutya okuneprotein kungaphumelela kwiimeko apho, ukunciphisa umzimba, isicwangciso esiqhelekileyo sokutya kunye nokuzilolonga akwanele. Njengoko igama layo libonisa, iprotheni yokutya ityebile ngeprotein. Endaweni yoko iphantsi kwii-carbohydrate.
Kodwa ngaba kunokwenzeka ukunciphisa umzimba ngokutya i-steaks, ihambhega, itshizi kunye nebhekoni? Impendulo yalo mbuzo nguewe, nangona kuya kufuneka ujonge i-pros kunye ne-cons ngaphambi kokuyisebenzisa. Ukwengeza, ngoochwephesha kuphela abagunyazisiweyo ukubamisela.
Usebenza njani?
Abasetyhini bafuna ubuncinci iigram ezingama-50 zeprotheyini ngosukuNgelixa isixa samadoda singama-60.
Ukunciphisa i-carbohydrate kukhokelela ekunciphiseni umzimba ngokukhawuleza. Kungenxa yokuba umzimba, ongenazo i-carbohydrate, uqala ukusebenzisa i-glucose kwi-fuel. Xa oovimba boku begqityiwe ngeentsuku ezimbalwa, uqala ukutshisa amanqatha, eyenye yeenjongo eziphambili.
Zeziphi izigaba zokutya?
Ukutya kweeprotein, ezinje ngokutya kweDucan okanye ukutya kweAtkins, kuhlala kunezigaba ezine. Kwimeko yokuqala, oku kulandelayo, kuxhomekeke kubude bayo kubungakanani bobunzima obufuna ukulahleka.
- Isigaba sokuhlaselwa: Iiproteni ezingenamda kunye neepunipoyi eziyi-1.5 ze-oatmeal zityiwa yonke imihla.
- Isigaba sokuhamba ngenqanawa: Iprotheyini ecekeceke ityiwa ngolunye usuku kunye neprotein engacacanga kunye nemifuno engeyiyo yesitatshi elandelayo. Yongeza kwiipunipoli ezimbini ze-oatmeal yonke imihla.
- Isigaba sokudityaniswa: Utya iprotein kunye nemifuno engenamda, ezinye iicarbohydrate kunye namafutha, kunye neepunipoyi ze2.5 zeoatmeal yonke imihla. Iintsuku zokutya kuphela iiproteni ezijiyileyo ziyancitshiswa ziye kwiveki enye.
- Isigaba sokuzinzisa: Imigaqo esisiseko yenqanaba lokudibanisa iyalandelwa, kodwa inokuphumla okoko nje ubunzima buhlala buzinzile. Ukutya kwe-Oatmeal kwanda ukuya kwiipunipoyi ezi-3 ngosuku.
Ukutya ukutya kweeproteni
Iprotein eyongezelelweyo inokuvela kwimidumba, inyama, amantongomane, iinkozo, amaqanda, iqokobhe, kunye netshizi. Ngokubanzi, inyama ecekeceke kunye nobisi zithathwa njengeyona mithombo iphambili yeprotheni kwezi ntlobo zokutya.
nayo, ithathwa njengeyona ibalulekileyo ukuthintela isahlulo esikhulu senyama enamafutha. Ngayiphi na imeko, kuya kufuneka ubonane nogqirha okanye ugqirha wezidlo ngaphambi kokwenza utshintsho olunzulu kwindlela otya ngayo, kwaye izidlo zeprotein ngokuqinisekileyo zinjalo.
Amakhadi
Sidibanisa ii-steaks neeproteni, kodwa kubalulekile ukukhetha ukusikeka okucekeceke. Isizathu kukuba banikezela inani elifanayo leprotheni ngokutshintshela amaninzi amaninzi. Into efanayo iyenzeka ngehagu. Ingaba ngumthombo olungileyo weprotheni ukuba ukhetha ukusika ngokufanelekileyo. Umzekelo, i-sirloin.
Kufuneka kuqatshelwe ukuba, nangona utyebile, umxholo ogcwele amafutha omzimba obomvu uya kuqhubeka uphezulu kunenyama emhlophe. Inyama emhlophe (inkukhu, iturkey ...) inamafutha amancinci kunenyama ebomvu. Kuba ulusu luqukethe amanqatha agcweleyo, licebo elilungileyo ukususa.
Pescado
Iintlanzi zilayishwa ngeprotein kwaye zihlala zinamafutha asezantsi. Kodwa kwaneentlobo ezinamanqatha amaninzi, njengeesalmon okanye ityhuna, zithathwa njengezikhethiweyo. Isizathu kukuba ezi ntlanzi ngokubanzi ziqulathe i-omega 3 fatty acids, ekholisa ukunqongophala ekutyeni kwabantu abaninzi kwaye ngoyena ndoqo wokugcina intliziyo isebenza ngokupheleleyo.
Amaqanda
Amaqanda ngumthombo olungileyo weprotheni. Nangona kunjalo, ungalahli umbono weziphumo ezinokubakho kwinqanaba le-cholesterol egazini. Isicwangciso esiliqili kukunciphisa okunye ukutya okuphezulu kwi-cholesterol, kunye namafutha agcweleyo, kwiintsuku zokufaka iqanda kwimenyu.
Iimveliso zederi
Ubisi, itshizi kunye neyogathi aziboneleli ngeprotheni kuphela, kodwa zikwabonelela ngethamo elifanelekileyo le-calcium ukugcina amathambo omelele. Ukugcina ikhalori yakho iphantsi kolawulo, Cinga ngobisi olunamafutha asezantsi okanye olungenamafutha.
Kuthekani ngeecarbohydrate?
Ezi ntlobo zokutya zihlala zinciphisa iicarbohydrate ezinjengeesiriyeli, iinkozo, iziqhamo, okanye imifuno. Ke akufuneki ulahle ifayibha kunye nezinye izakha mzimba ezibalulekileyo, cinga ukukhetha isicwangciso esikwabandakanya imifuno kunye nezinye ii-carbohydrate.
Ukulandela iproteni yokutya kuhlala kuthetha ukunciphisa umda kwiinkozo. Ke kuya kufuneka uqiniseke ukuba ufumana uninzi lwazo ngalo lonke ixesha zivela kwimenyu. Fumana ifayibha kunye nezinye izakha mzimba ezibalulekileyo ngokukhetha iinkozo xa kunokwenzeka.
Uninzi lweeprotein zokutya zigcina imifuno, kodwa zihlala zinciphisa iziqhamo. Ukunciphisa ukutya iziqhamo ukuze ungagqithi kwinani elithile leecarbohydrate zemihla ngemihla kubonakala ngathi akunabungozi okwexeshana.. Omnye umba awusityi isiqhamo kwixesha elide. Iingcali zicebisa ukuphinda ufake eli qela lokutya ekutyeni kwakamsinya nje ukuba kufikelelwe kwiinjongo zobunzima. Isizathu kukuba ziqulathe izakha mzimba ezibalulekileyo emzimbeni.
Ukutya kweprotein yemifuno: enye indlela
Awudingi kutya inyama, ubisi, okanye amaqanda ukuze ufumane iprotheni. Imifuno kunye nevegans zisebenzisa imithombo yeeprotheyini ezingezizo ezesilwanyana kwizidlo zabo.
I-Tofu, i-soy burgers, kunye nokunye ukutya kwe-soy yimizekelo yemithombo yeprotheni esekwe kwizityalo. Iimbotyi zinokubonelela ngokulingana nomlinganiselo weprotheni njengesiqwenga senyama, kunye nebhonasi eyongeziweyo ukuba umxholo wayo wefayibha wongeza imvakalelo yokuhlutha kwaye unceda ukunciphisa i-cholesterol ye-LDL (i-cholesterol embi).